6 Ways to Eat Well by Continuing to Lose Weight
When trying to lose weight, most people take an “all or nothing” approach and target perfect nutrition. You know the scenario, you stick to your diet and your training program for a while. And then you go out to eat at the restaurant. And before you know it, your diet is in shambles.
Do not panic! With these very effective tips, you’ll be able to get out of your next restaurant getaway without too much damage.
Do not arrive hungry
Many people crave during the day in an attempt to compensate for the amount of massive calories they know they will eat at night. But, it hardly ever works. When you arrive at a party or barbecue feeling hungry, you end up just eating more.
To avoid this, eat a fruit or protein bar about 15 to 20 minutes before the meal starts.
Fill up on vegetables
Fill half of your plate with vegetables such as broccoli, artichokes or carrots. Vegetables are relatively high in fiber, which helps to fight hunger and allows you to be full longer.
Leave the sauce aside
If your meal is served with sauce, ask to have it apart. Simply dip your fork in this sauce before stinging it in food. This will allow you to enjoy the sauce but by limiting the amount ingested.
Be careful what you drink
For example, depending on its size, a soft drink can contain several hundred calories. Instead, order a light soda, water, unsweetened iced tea, sparkling water or mineral water with a lemon zest. Also remember that alcohol also contains many calories, and could even boost your appetite and decrease the inhibitions you would have to eat too much.
Obviously, restaurant meals are not so enjoyable without a good glass of wine. Then you can alternate the wine (or any other alcoholic beverage) with water or another low-calorie drink.
Leave the bread alone
Do not even think about starting to bake in the basket of bread. One bite quickly leads to another, and before you know it, you will have eaten a good amount. It’s the same for any other appetizer offered while you look at the menu. If you can not fight the temptation, ask the waiter to prevail.
Eat protein-rich foods
During the main course, eat high-protein foods such as chicken, turkey, fish and meat first. Proteins trigger the release of a hormone that sends the “filled” signal to your brain. As a result, you’ll eat less without feeling like you’re losing the food you love.
You can also consume a protein shaker about 45 to 60 minutes before you eat. Studies show that whey protein, taken before a meal, can reduce appetite and decrease the amount of food you eat during the next meal.